With the unofficial start of summer just a few days away, BBQs, potlucks, pool parties, and beach picnics are on the horizon. And although these events are synonymous with good times and fun, they can also present temptation for those trying to maintain a healthy diet.
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“Balancing enjoyment with mindful eating doesn’t have to be difficult,” says Amanda Menk, RD, CDCES, a diabetes educator and registered dietitian at Cooper University Health Care. “Whether you’re managing diabetes, focusing on heart health, or just looking to eat well, there are plenty of delicious options that will make your summer gatherings both enjoyable and nutritious.”
With a little planning, you can indulge in all the summer festivities while meeting your health goals. Here are four mouthwatering, heart-healthy, and diabetes-friendly recipes that will not only fit into your dietary needs but also impress your friends and family.
Grilled Lemon Herb Chicken Skewers
Ingredients:
- 1 pound skinless, boneless chicken breast, cut into 1-inch cubes
- 1 lemon, juiced and zested
- 3 garlic cloves, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
- Wooden skewers (soaked in water for 30 minutes)
Instructions:
- In a large bowl, mix lemon juice, lemon zest, minced garlic, olive oil, rosemary, thyme, salt, and pepper.
- Add the chicken cubes to the marinade and toss to coat. Cover and refrigerate for at least 1 hour, preferably 2-3 hours for maximum flavor.
- Preheat the grill to medium-high heat.
- Thread the marinated chicken onto the soaked wooden skewers.
- Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is cooked through and has a nice char.
- Serve hot, garnished with additional lemon zest and fresh herbs if desired.
Quinoa and Black Bean Salad
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15 ounces) black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1 avocado, diced
- 1/4 cup fresh cilantro, chopped
- Juice of 2 limes
- 2 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- Salt and pepper to taste
Instructions:
- In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Fluff with a fork and let cool.
- In a large bowl, combine the cooked quinoa, black beans, red and yellow bell peppers, cherry tomatoes, red onion, avocado, and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper.
- Pour the dressing over the quinoa mixture and toss gently to combine.
- Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
Balsamic Grilled Vegetables
Ingredients:
- 1 zucchini, sliced into rounds
- 1 yellow squash, sliced into rounds
- 1 red bell pepper, cut into strips
- 1 red onion, cut into wedges
- 1/4 cup balsamic vinegar
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
Instructions:
- In a large bowl, whisk together the balsamic vinegar, olive oil, oregano, basil, salt, and pepper.
- Add the sliced vegetables to the bowl and toss to coat evenly.
- Preheat the grill to medium-high heat.
- Place the vegetables in a grill basket or directly on the grill grates.
- Grill for 8-10 minutes, turning occasionally, until the vegetables are tender and have a slight char.
- Serve hot or at room temperature.
Berry Yogurt Parfait
Ingredients:
- 2 cups plain Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup chopped nuts (almonds, walnuts, or pecans)
- 2 tablespoons chia seeds
- 1 tablespoon honey (optional)
- Fresh mint leaves for garnish
Instructions:
- In a medium bowl, mix the Greek yogurt with the honey (if using).
- In serving glasses or bowls, layer the yogurt, berries, and chopped nuts.
- Sprinkle chia seeds on top of each parfait.
- Repeat the layers as desired, finishing with a layer of berries and nuts.
- Garnish with fresh mint leaves before serving.
These recipes will help you share and enjoy delicious potluck fare while following a nutritious diet that can help manage your calorie, glucose, and fat intake.
More Tips for Staying on Track this Summer
“As a registered dietitian, I like to share practical tips to help my patients stay mindful of their health goals,” Menk says. “Here are some additional ways to stay healthy this summer while still enjoying all the season has to offer.”
Enjoy Fresh Produce
Summer is the perfect time to take advantage of the abundance of fresh fruits and vegetables, especially in the Garden State. Incorporate a variety of colorful produce into your meals. Fruits such as berries, melons, and peaches, and vegetables such as tomatoes, cucumbers, and bell peppers are at their peak during summer and are packed with vitamins, minerals, and antioxidants.
Stay Hydrated
Hydration is crucial, especially during the hot summer months. Instead of reaching for sugary drinks, opt for water, herbal teas, or infused water with slices of citrus fruit, berries, or cucumber. These options are refreshing and help maintain your hydration levels without added sugars or calories.
Choose Lean Proteins
Opt for lean protein sources, such as chicken, turkey, fish, tofu, and legumes. Grilling is a healthy cooking method that doesn’t require much added fat. Marinate your proteins with herbs, spices, and citrus juices for extra flavor without extra calories.
Embrace Smart Snacking
Keep healthy snacks on hand, such as nuts, seeds, fresh fruit, and chopped veggies with hummus. These snacks are convenient and help you avoid reaching for less nutritious options when hunger strikes.
“For patients with diabetes, if you are unsure if you have chosen the right snack for your blood sugar, test your sugar two hours after eating to see how it’s changed,” Menk suggests.
Be Cautious with Condiments
Condiments can add extra calories, sugar, and sodium to your meals. Choose mustard, salsa, or homemade guacamole instead of full-fat mayonnaise and creamy dressings. Read labels and be aware of serving sizes to keep your condiment intake in check. If you are not a fan of the lighter options, try getting your dressing or condiment on the side to help you monitor how much you are using.
Enjoy Treats in Moderation
Summer is a time for ice cream and other treats, and it’s perfectly fine to indulge occasionally. The key is moderation. Savor smaller portions and enjoy these treats as part of a balanced diet without overindulging.
“Using these tips can help individuals manage their weight and Hemoglobin a1c, which can reduce risk factors for type 2 diabetes, help control diabetes and cardiovascular disease, and support an overall healthy diet. Even then, it’s important to remember that genetics also play a role and is key to know your family history and discuss that information with your health care provider,” Menk says.
If you have diabetes, visit Cooper’s Diabetes Wellness Center for information and resources to support your diabetes management.
Recetas Sabrosas para un Verano Saludable
Con el inicio no oficial del verano a solo unos días de distancia, las barbacoas, comidas compartidas, fiestas en la piscina y picnics en la playa están en el horizonte. Y aunque estos eventos son sinónimo de buenos momentos y diversión, también pueden presentar una tentación para quienes intentan mantener una dieta saludable.
“Equilibrar el disfrute con una alimentación consciente no tiene por qué ser difícil”, dice Amanda Menk, RD, CDCES,, educadora en diabetes y dietista registrada en Cooper University Health Care. “Ya sea que esté controlando la diabetes, centrándose en la salud del corazón o simplemente buscando comer bien, hay muchas opciones deliciosas que harán que sus reuniones de verano sean placenteras y nutritivas”.
Con un poco de planificación, podrá disfrutar de todas las festividades del verano mientras logra sus objetivos de salud. Aquí hay cuatro recetas deliciosas, saludables para el corazón y aptas para la diabetes que no solo se adaptarán a sus necesidades dietéticas sino que también impresionarán a sus amigos y familiares.
Grilled Lemon Herb Chicken Skewers / Brochetas De Pollo A La Parrilla Con Limón Y Hierbas
Ingredients:
- 1 pound skinless, boneless chicken breast, cut into 1-inch cubes
- 1 lemon, juiced and zested
- 3 garlic cloves, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
- Wooden skewers (soaked in water for 30 minutes)
Instructions:
- In a large bowl, mix lemon juice, lemon zest, minced garlic, olive oil, rosemary, thyme, salt, and pepper.
- Add the chicken cubes to the marinade and toss to coat. Cover and refrigerate for at least 1 hour, preferably 2-3 hours for maximum flavor.
- Preheat the grill to medium-high heat.
- Thread the marinated chicken onto the soaked wooden skewers.
- Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is cooked through and has a nice char.
- Serve hot, garnished with additional lemon zest and fresh herbs if desired.
Quinoa and Black Bean Salad / Ensalada de quinua y frijoles negros
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15 ounces) black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1 avocado, diced
- 1/4 cup fresh cilantro, chopped
- Juice of 2 limes
- 2 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- Salt and pepper to taste
Instructions:
- In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Fluff with a fork and let cool.
- In a large bowl, combine the cooked quinoa, black beans, red and yellow bell peppers, cherry tomatoes, red onion, avocado, and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper.
- Pour the dressing over the quinoa mixture and toss gently to combine.
- Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
Balsamic Grilled Vegetables / Verduras Balsámicas A La Parrilla
Ingredients:
- 1 zucchini, sliced into rounds
- 1 yellow squash, sliced into rounds
- 1 red bell pepper, cut into strips
- 1 red onion, cut into wedges
- 1/4 cup balsamic vinegar
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
Instructions:
- In a large bowl, whisk together the balsamic vinegar, olive oil, oregano, basil, salt, and pepper.
- Add the sliced vegetables to the bowl and toss to coat evenly.
- Preheat the grill to medium-high heat.
- Place the vegetables in a grill basket or directly on the grill grates.
- Grill for 8-10 minutes, turning occasionally, until the vegetables are tender and have a slight char.
- Serve hot or at room temperature.
Berry Yogurt Parfait / Parfait de yogur de frutos rojos
Ingredients:
- 2 cups plain Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup chopped nuts (almonds, walnuts, or pecans)
- 2 tablespoons chia seeds
- 1 tablespoon honey (optional)
- Fresh mint leaves for garnish
Instructions:
- In a medium bowl, mix the Greek yogurt with the honey (if using).
- In serving glasses or bowls, layer the yogurt, berries, and chopped nuts.
- Sprinkle chia seeds on top of each parfait.
- Repeat the layers as desired, finishing with a layer of berries and nuts.
- Garnish with fresh mint leaves before serving.
These recipes will help you share and enjoy delicious potluck fare while following a nutritious diet that can help manage your calorie, glucose, and fat intake.
Más consejos para mantener el rumbo este verano
“Como dietista registrada, me gusta compartir consejos prácticos para ayudar a mis pacientes a ser conscientes de sus objetivos de salud”, dice Menk. “Aquí hay algunas formas adicionales de mantenerse saludable este verano y al mismo tiempo disfrutar de todo lo que la temporada tiene para ofrecer”.
Disfrute de productos frescos
El verano es el momento perfecto para aprovechar la abundancia de frutas y verduras frescas, especialmente en Garden State. Incorpora una variedad de productos coloridos a tus comidas. Las frutas como las bayas, los melones y los melocotones, y las verduras como los tomates, los pepinos y los pimientos morrones están en su punto máximo durante el verano y están repletas de vitaminas, minerales y antioxidantes.
Mantente hidratado
La hidratación es crucial, especialmente durante los calurosos meses de verano. En lugar de recurrir a bebidas azucaradas, opte por agua, infusiones de hierbas o agua en infusión con rodajas de cítricos, bayas o pepino. Estas opciones son refrescantes y ayudan a mantener tus niveles de hidratación sin azúcares ni calorías agregadas.
Elija proteínas magras
Opte por fuentes de proteínas magras, como pollo, pavo, pescado, tofu y legumbres. Asar a la parrilla es un método de cocción saludable que no requiere mucha grasa añadida. Marina tus proteínas con hierbas, especias y jugos de cítricos para obtener más sabor sin calorías adicionales.
Adopte los refrigerios inteligentes
Tenga a mano refrigerios saludables, como nueces, semillas, frutas frescas y verduras picadas con hummus. Estos refrigerios son convenientes y lo ayudan a evitar recurrir a opciones menos nutritivas cuando llega el hambre.
“Para los pacientes con diabetes, si no están seguros de haber elegido el refrigerio adecuado para su nivel de azúcar en la sangre, midan su nivel de azúcar dos horas después de comer para ver cómo ha cambiado”, sugiere Menk.
Tenga cuidado con los condimentos
Los condimentos pueden agregar calorías, azúcar y sodio adicionales a sus comidas. Elija mostaza, salsa o guacamole casero en lugar de mayonesa entera y aderezos cremosos. Lea las etiquetas y tenga en cuenta los tamaños de las porciones para mantener bajo control su consumo de condimentos. Si no eres fanático de las opciones más ligeras, intenta dejar el aderezo o condimento a un lado para ayudarte a controlar la cantidad que estás usando.
Disfrute de las delicias con moderación
El verano es una época para tomar helados y otras delicias, y está perfectamente bien darse un capricho de vez en cuando. La clave es la moderación. Saborea porciones más pequeñas y disfruta de estas delicias como parte de una dieta equilibrada sin excederte.
“El uso de estos consejos puede ayudar a las personas a controlar su peso y su hemoglobina a1c, lo que puede reducir los factores de riesgo de diabetes tipo 2, ayudar a controlar la diabetes y las enfermedades cardiovasculares y respaldar una dieta saludable en general. Incluso entonces, es importante recordar que la genética también juega un papel y es clave conocer sus antecedentes familiares y discutir esa información con su proveedor de atención médica”, dice Menk.
Si tiene diabetes, visite el Centro de bienestar para la diabetes de Cooper para obtener información y recursos que le ayudarán a controlar su diabetes.